Twice and Nice

CrossFit Carolina Beach – CrossFit

– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one should be near failure today.
– Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.

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A: Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of BP

Upper Body Complex #2

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Pushdowns



– Rope Climbs

– Ring Dips


B1: Rope Climb (4 x 2. Rest 45s.)

– Rx+: L-Sit Rope Climb

– Rx: Legless Rope Climb

– L3: Rope Climb w. legs

– L2/L1: Ground to standing with rope x 3 reps.

B2: Ring Dips (4 x 10. Rest 45s)

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips


C: Metcon (AMRAP – Rounds and Reps)


25 Push Press (95, 65)

50 Barbell Rows (95, 65)

75 Hollow Rocks

100 Push-ups
Rx+:(115, 75)

L3: (75, 55)

L2: (Box Push-ups) (65, 45)

L1: (Box Push-ups) (45, 25)

Extra Credit

D: Banded Triceps Pushdowns (explosive reps: 4 x 25. Rest 60s.)
– use a light band if needed and crank out fast reps – full ROM though

Categories: WOD

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